Lunch today: cauliflower rice with peppers, carrot sticks, broccoli, scallions, cilantro, greens, “fried” on a pan using only 0-calorie sprayed coconut oil, chinese five-spice, and 1 teaspoon of gluten-free tamari soy sauce. Not as yummy as the real thing, but at 135 calories, it was totally worth it! I served it with 1 Pacific sardine (overall, a large, but only a 200 calorie meal).

Made an awesome ketogenic pizza for my hubby, along some keto cheesy dinner rolls the other night. The crust was to die for, the most authentic pizza crust from all the keto ideas out there! I’ve documented the event, lol. I made the pizza with… anchovies. It’s an acquired taste to have salty fish on a pizza, but it’s truly, amazingly yummy! 8 gr of net carbs for the whole thing, including the toppings.

Lost 25 lbs so far, in a little bit over two months and I’m symptom-free for the first time in 17 years. Still, I have another 20 lbs to lose and a few more things to still fix. I’m getting there. Here’s my colorful breakfast today. Beans is the only high-carb food I eat anymore, since my gut needs it. Love them with well-fermented kimchi. Overall, I eat anywhere between 35 and 75 gr of net carbs per day. I’m sure there are days that I fall into ketosis.

1. With a knife cut the upper part of the tomato horizontally (see picture). Do the same for the ball pepper.

2. With a tablespoon dig out the tomato’s flesh, chop it finely, and place it in a frying pan. Do the same for the pepper’s spores and internal flesh, but instead throw these away.

3. In the pan that holds the tomato’s flesh, add mushrooms, leek, parsley, onion, garlic, salt, greens, pepper, oregano. Add 1 cup of water (or bone broth), and cook in high heat until the sauce is thickened. Remove from heat and mix well with the cauliflower.

4. Preheat the oven at 400F (200C). With the spoon fill up the internal part of the tomato and pepper with the pan’s contents. Place them in a small oven dish with half a glass of hot water, and bake them until the “rice” is cooked through.

Method
1. Wash the cabbage leaves, but be careful to not perforate them. Boil a lot of water in a big cooking pan and immerse the cabbage leaves in it for about 4-5 minutes. The point is to wilt them so we can roll them easily, not to cook them. Discard that water.

2. In a big bowl, mix the meat, the “riced” cauliflower, and the chopped onion, garlic and parsley. Generously add salt & pepper, and using your hands mix all ingredients very well.

3. Take one cabbage leave, and add a small handful of the meat mix on its lower, thicker side. Roll the cabbage once, then fold inwards the two left & right sides, and then continue rolling. Then place that on a cooking pot (with the opening of the rolling touching the bottom of the pot). Do the same for the rest of the mixture and leaves. The big secret for the stuffed cabbage to not unroll while cooking is to pack them very well at the bottom of the pot, so make sure you choose a cooking pot that’s the right size. The less room they have, the more securely will cook.

5. Remove the pan from the heat. Get a deep plate, and put the egg white in it (keep the egg yolk for later, separately). Start beating the egg white with a whisk for 3-4 minutes, until it becomes a fluffy, creamy substance (picture).

7. Add into the plate the egg yolk and beat again for 1 minute or so. The creamy substance should remain. Add the lemon juice in it, and beat again for 30 seconds. It should look like this now.

8. Using a deep ladle, carefully remove some broth and slowly pour it into the deep plate. Keep beating. Make sure the broth is not super-hot, or the egg will cook. Keep bringing broth to your deep plate. Just pour it slowly, and keep beating! It should look frothy (picture)!

9. Pour the plate’s content back into the pan, and tilt the pan a bit in all directions. It should now have a thick sauce! Crack some black pepper in it, and serve hot (gently reheat if required). Adjust lemon/salt and enjoy!

The problem with the low calorie diet recipes found online is that they often contain grains, which provide very little food per calorie. The smart way is to use vegetables mostly, so your stomach fills up until the next meal, no matter its caloric value. Here’s the golden standard of a recipe that provides plenty of nutrition, fiber, protein, and healthy fats to get you through the next meal.

The recipe below doesn’t provide weight of ingredients, as it’s designed for a big pot (so you can freeze some of it), but a portion as in the picture below is a bit less than 200 calories. Just use whatever veggies are already on your fridge.

Made these sizzling fajitas last night. The most interesting thing about it is the grain-free, ketogenic tortillas. They were a great substitute. You can find the exact recipe here. For the spice mix of the fajitas, I used this (minus the cornstarch and sugar, plus a bit of chipotle). The rest of the ingredients to assemble the fajitas: beef, peppers, onions, guac with some salsa, sour cream.

This might be my all time favorite soup. It’s a Greek traditional recipe, exactly as my mother makes it in Epirus, Greece (mainland). The great thing about it is that the recipe doubles as bone broth-making. I used to do lamb or bison bone broth mostly (they were more likely to be pastured than beef), but I really prefer the goat broth the best. The lamb is too fat, and bison/beef taste is a bit too heavy for my taste. Goat though, is just perfect. Regarding chicken broth, I’d only use pastured, and true pastured chickens are almost impossible to find in the US (even in farmer’s markets, it’s a scam, they just never look like older, real pastured chickens).

Method
1. Fill up a pressure cooker with spring or filtered, fluoride-free water, and the goat meat. Never use tap water for your bone broth or soups. Set the cooker to 45 minutes. If not using a pressure cooker, cook in low-to-medium heat for 2 hours and replenish with more water if it has evaporated.

2. When you open the pressure cooker (make sure first the steam has all gone away), run the bone broth through a sieve or thin colander onto a clean large bowl or pot. When the bone broth has gotten colder, you can then fill up plastic containers or even large ice cubes (I use these) and place them in your freezer for future broth usage in soups. Keep aside 2 cups of broth though for our soup.

3. In a pot, add these 2 cups of broth you reserved, 1 additional cup of filtered water, the potato, carrot, celery leaves, the optional chard, shallot, salt, and pepper. Let them boil in medium heat for a while, until the potatoes are done.

4. Add the goat meat, cook for another 1-2 minutes, turn off the heat, and add the lemon juice, and additional black pepper. Enjoy!